Healthy Chicken Recipes




Healthy Chicken and Spanish Rice Recipe

Healthy Chicken and Spanish Rice Recipe

Spain is known for its incredible food and Spanish-styled rice is no exception. This recipe is an easy way to feed a whole family and not have it taste like it came out of an instant meal box. Low heat during the simmering process will yield the best results. Tomatoes have a tendency to turn sour and acid during high levels of heat for an extended period of time.


  • 1 cup onions, chopped
  • 1/4 cup green peppers
  • 2 teaspoons vegetable oil
  • 1 can (8 oz) tomato sauce*
  • 1 teaspoon parsley, chopped
  • 1/2 teaspoon black pepper
  • 1 1/4 teaspoons garlic, minced
  • 5 cups cooked rice (in unsalted water)
  • 3 1/2 cups chicken breast, cooked, skin and bone removed, diced

*Reduce sodium by using one 4-oz can of no salt added tomato sauce and one 4-oz can of regular tomato sauce. The new sodium content for each serving is 226 mg.


1. In a large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat.

2. Add tomato sauce and spices. Heat through.

3. Add cooked rice and chicken, and heat through.

Yield: 5 servings
Serving size: 1 1/2 cups

Each serving provides:

Calories: 406
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 75 mg
Sodium: 367 mg
Total fiber: 2 g
Protein: 33 g
Carbohydrates: 52 g
Potassium: 527 mg

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